Warm Up:
100m Run/250m Bike
10 Swings
10 Cyclist Squats
10 Knee Tuck Wipers
Mini Band W’s
6mins
Strength:
FSQ E3M
5@70%
3@80%
1+@88%
“Hidalgo”
800m Run
30 DL (L-M)
600m Run
20 FSQ (M-H)
400m run
10 CL (M-H)
-FT-
Recommendation 155-205/105-145
*barbell stays the same weight for whole workout
Extras:
3×30 Weighted 16” step ups
4×8 Hamstring Curl Machine